Tuesday, April 9, 2013

Training log - Week ending 4/7/13

Final week of marathon recovery. Or as I like to call it, the "penalty box" - running a long race has a price - three weeks of sitting on the sidelines. But I'm almost free.

I made good use of the downtime by moving this week (not far, just from DC to Arlington, VA). And even though I was pretty free with the checkbook on this one, paying others to do the heavy lifting, I still feel physically tired. Placing books on shelves is surprisingly draining.

I also belly flopped while running on Weds. Tripped over a rock while jogging in the dark on the towpath. Didn't feel like much at the time, but the results were notable.

Full slew of race reports here (from my first in June 2007 to 2010) and here (2011).

workouts

(you can click on the link to see the details)

Pool running conversion

I convert my pool-running into “mileage” with this formula:

1)10 minutes “easy” in the pool equals one mile

2)workouts translate by time into mileage, with the recoveries not counting for mileage.For example, I would normally cover half a mile in 3:00 during an interval workout, and 1.5 miles in 10:00 during a tempo.So 8x3:00 at interval effort is 4 miles, and 10 minutes at tempo effort is 1.5 miles.